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Meditation 101
What is meditation?
Meditation is allowing your mind to rest and go quiet and become totally present in the moment. It is allowing thoughts and inner chatter to fall away while letting sensations and images to flow into you and through you.
When done properly, meditation leaves you with a deep feeling of stillness and peace. Most of us have been in meditative states, possibly without realizing it. If you have relaxed looking at a beautiful sunset or at the gentle sea waves, this is close to meditation. When you are totally focused on an activity or you are just gazing out a window without thinking of anything in particular, you are close to being in a meditative state.
How can meditation help me?
Meditation can benefit you in many levels - physical, mental, emotional and spiritual. People who regularly mediate experience relaxation, increased self-awareness and understanding, mental focus, clarity and sense of peace. To some, meditation is a religious experience promoting spiritual awareness.
Where can I meditate?
It is not a question of where you are, but what you do. You can meditate anywhere you choose - in the bus, at the beach, in your office, in the train, on an airplane. However, the best way to start practicing meditation is at your home. You can set aside a corner in a quiet room and practice in that spot regularly.
What do I need?
You do not need any special tools or equipment. If you wish to meditate sitting down, you need a good straight-backed chair. If you wish to sit cross-legged or lie down, you will need a firm, comfortable cushion.
How do I meditate?
There is no single ”right“ meditation technique for everybody. As you go along, you will find what works best for you. Here are some basics to get you started.
Meditation Postures
It is important to find a position that is comfortable to you. Experiment with the following until you find one that’s best for you:
- sitting on the floor
- sitting on a straight-backed chair
- sitting on your heels
- half-lotus/full lotus
- lying down
Basic Guidelines
- Practice daily, for at least 10 minutes daily, ideally for 20 minutes.
- No alcohol or drugs at least 6 hours before meditation.
- Don’t eat a heavy meal before but don’t be hungry either.
- Wear loose-fitting clothes made of natural fiber to allow your skin
to breathe.
Basic Meditation Technique
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Before you start, it is advisable to do some stretching or relaxation exercises
Find somewhere where you can sit or lie down without being disturbed.
When you are comfortable, start by focusing on your breathing. Notice your breath, paying special attention to which part of your chest expands as you breathe in. Take several long, slow and deep breaths. Expand our entire rib cage and abdomen with the inhalation. When you exhale, breathe all the air out before inhaling again.
Bring your awareness to your body, starting with your feet, traveling up to your whole body from your knees to your hips, from your hips to your stomach to your heart. While breathing slowly, bring your focus to your shoulders then to your head. Listen to the sounds coming from your body and breathe with those sounds.
Do this for 10 to 20 minutes. Then bring yourself back to reality by allowing your mind to start its thinking process and bringing
your breathing back to normal.
If you are disturbed by thoughts running in and out of your mind, do not worry. In time and with practice, you will be able to shut them out more readily.
Aside from focusing on your breath, you can also focus on some soothing music, or objects like candles or flowers. You can also use mantra in meditation. A mantra is an effortless sound repeated with the normal rhythm of breathing. The most commonly used mantra is ”ohm“.
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